dairy free

Round up: EASY Fermented Foods

Humans have prepared fermented foods and vegetables for many years, long before modern preservation methods like refrigeration came about. We know that fermented foods were a part of most, if not all native diets. While many cultures today still incorporate these foods into their diets regularly, in some parts of the world preparing ferments has become a lost practice.

 Fermenting may seem daunting but it is actually really easy. If you are buying fermented foods regularly, you can save quite a bit of money by making them yourself. If you have yet to introduce fermented foods into your diet, what are you waiting for? Most of them taste really great (albeit a bit tangy!). There are some amazing health benefits to eating a diet rich in fermented foods:

  • Aids in digestion
  • Are loaded with beneficial enzymes, B-vitamins, omega-3 fatty acids, and probiotics
  • Supports your immune system
  • May help to curb sugar cravings
  • Promotes growth of healthy bacteria in the gut
  • Increases flavor of foods
Yogurt

Here are my best tips for success. Most of the recipes below go into some good detail to set you up properly as well:

Materials: glass and ceramic jars work the best. I like the classic glass Ball jars and use them for most everything I ferment. I have different sizes glasses depending on what I am fermenting. 

Preparation: for vegetable ferments, clean your produce well of dirt and grime to ensure a successful fermentation process. Also, buy organic when possible to ensure that the produce has not come into contact with pesticides.  

When to stop: leave your ferment alone for the time suggested. Trust the process and only check on the ferment if absolutely necessary – like if you see mold. This is a risk for ferments, but it is easy to spot and deal with, usually. Black and bright pink are typically mold, while white is generally ok except when it is “fuzzy”.  Often times you can scrape off the mold and move on. If the mold is throughout the ferment its best to throw out and start over.

Here are my go-to, easy recipes:

Coconut Yogurt

https://minimalistbaker.com/easy-2-ingredient-coconut-yogurt/

Kimchi

https://www.thekitchn.com/how-to-make-easy-kimchi-at-home-189390

Saurkraut

https://www.ahealthybalance.net/recipes/2017/8/9/easy-saurkraut

Fermented Whole Radishes

https://www.mountainfeed.com/blogs/learn/fermented-whole-radishes

Quick Pickled Red Onion (not truly a ferment, but I love this recipe)

http://www.rickbayless.com/recipe/pickled-red-onions/

Fermented Salsa

https://wellnessmama.com/2643/fermented-salsa/

Fermented Beets with Cumin and Basil

https://thestingyvegan.com/spiralized-fermented-beets/

Fermented Pickles

https://www.farmhouseonboone.com/farmhouse-on-boone/the-easiest-way-to-make-homemade-pickles-from-all-those-extra-garden-cucumbers/

Salted Tahini Freezer Fudge

  • Ingredients
  • 1 Cup tahini
  • 4 Tablespoons cacao powder
  • 2 scoops collagen peptides (optional)
  • 4 Tablespoons coconut oil, melted
  • 2 Tablespoons pure maple syrup (optional, and feel free to adjust, omit for 21DSD)
  • 1 Teaspoon vanilla extract
  • Coarse sea salt (or Redmond Real Salt)  to taste
Salted Tahini Freezer Fudge 1.jpg

 

Directions

  1. Add all of the ingredients, except for the salt, into a bowl and mix well. I like to use a bowl with a spout or a large measuring cup so I can easily pour it into the molds.
  2. Pour the batter into small silicon molds or a parchment-lined 8x5 bread loaf pan, sprinkle with salt.
  3. Place pan or mold in the freezer for an hour or until solid.
  4.  Remove the fudge and break fudge out of molds or cut into squares if needed.
  5. Store in freezer until ready to serve. Enjoy!

Fall Kale Salad

Author: Stephanie Selinger

Prep time: 15 minutes

Yield: 4 servings

Ingredients:

  • 1 cup quinoa, cooked*
  • 2 bunches (medium-sized) lacinato (dino) kale, washed, dried and chopped into small (one inch or so) pieces
  • 1 large ripe pear, washed, stemmed and cored, sliced thin
  • 1 cup cooked chick peas, rinsed and drained (if canned)*
  • 4 tablespoons fresh parsley, chopped
  • 1/4 cup pecans or walnuts, chopped
  • 1/3 cup extra virgin olive oil
  • 1/8 cup balsamic vinegar
  • 1-2 Tablespoons pure maple syrup
  • Sea salt and fresh ground pepper, to taste
Pears

Directions:

  1. Cook quinoa as directed. This step can be done ahead of time, but I like to prepare this salad when the quinoa is warm.
  2. Place cooked quinoa in a large salad bowl. Add the kale, pear, chick peas, nuts and parsley and toss to combine.  
  3. In a small bowl, whisk together the oil, vinegar, and maple syrup, adding salt and pepper to taste; pour it over the salad and toss gently to coat.

Can be served immediately or saved for later.  This salad will hold well in the refrigerator for a few days.

*Omit the quinoa and/or chick peas if you are grain free or do not tolerate these items, feel free to add another protein of choice!

No-Bake Energy Bites

Energy Bites

Author: Stephanie Selinger

Prep time: 15 minutes

Yield: 8-10 servings

Ingredients:

  • 1 cup organic, gluten-free rolled oats
  • 1/2 cup raw nut or seed butter of choice
  • 1/3 cup raw honey or maple syrup
  • 1 tablespoon chia seeds
  • 1 tablespoon almond flour (or other gluten free or paleo flour)
  • 1 teaspoon vanilla extract

Optional additional ingredients (add one to two):

  • 1/4 cup hemp seeds, ground flaxseed
  • 1 scoop protein powder (I like to add collagen peptides)
  • 1/2 cup chocolate chips
  • 1/4 cup cacao nibs
  • 1/2 cup raisins or dried cranberries
  • 1 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 2 tablespoons maca powder
  • 2 tablespoons raw cacao powder

Directions:

  1. Mix all ingredients together in a bowl including your optional ingredients. If the batter comes out too dry, add additional nut butter until you obtain a good consistency.
  2. Place bowl in refrigerator for about a half an hour.
  3. Roll into approximately one inch diameter balls with your hands.
  4. Place in airtight container and enjoy for up to one week.